Rolling with the punches
Sakima Mullings highlights functional training benefits of boxing
Published:Wednesday | September 25, 2024 | 12:06 AMAinsworth Morris/Staff Reporter
Having earned his Master of Science in Sport Business Management from the University of the West Indies, Mona, just a year ago, former Caribbean Boxing Federation Welterweight Champion and two-time Wray & Nephew Contender Series winner Sakima Mullings’ life is on a new trajectory. This path now includes a partnership with fellow Contender Series champion Kemahl ‘The Hitman’ Russell, as they work together to develop and expand Russell’s HIIT Box gym on Shortwood Road in St Andrew. Lifestyle recently caught up with Mullings inside the gym’s container-style facility to get a better insight of the space where he trains both himself and other aspiring boxers, while also learning more about the sport.
The first concept Mullings outlined was the distinction between a fitness gym and a boxing gym. For instance, Express Fitness is a fitness gym, while HIIT Box is a boxing gym. According to Mullings and one of his clients, they jokingly believe that the two gyms smell different, with HIIT Box having a more manly and rough scent.
On a more serious note, Mullings explained, “With the HIIT Box experience, one of the fundamental differences between a traditional fitness gym and a boxing gym is that, with a base of our philosophy [in mind], the workout is designed to be functional. As a boxer, you have to have functional and movable muscles. We like to say that a boxer doesn’t have big strong heavy muscles, because it sucks too much oxygen; [instead] boxers should have long lean muscles like a swimmer. So, our workouts are designed to develop long lean muscles, not bulky muscles, to help a person on their fitness journey.”
“We like to describe boxing as a series of sprints within a marathon; so as a boxer you need the capacity [for both] aerobic and anaerobic exercise. You need to do short sprints, but it has to be done over a long duration of time, over 12 rounds [and] over 36 minutes,” he added.
Based on this, there are high-intensity workouts where you are very physically active, allowing for significant calorie and fat burn while developing a strong core, back, and legs.
BENEFITS OF BOXING
When asked for his take on some of the benefits of boxing, Mullings said, “Boxing offers stress relief. The boxing gym becomes a safe place for you to hit the bag as much as you want without having someone hit you back. It helps you deal with anxiety. It helps you deal with depression. [The] boxing gym is also a community. You come in here and you have like-minded individuals who are going through some of the same things [you are going through], so you get to share experiences.”
He also shared that a boxing gym enhances one’s lifestyle and can help to change the way someone speaks, walks, eat and even socialise.
“Boxers walk a little bit different. We walk with our chest up. We walk a little bit more confident than the normal person out there, because that’s coming from hard work.”
HIIT Box does the average kick box workout that includes skipping, jumping, push ups and heavy bag punching with intervals such as 20 seconds on and 10 seconds rest, and although the structure is set inside a container, it’s more than just a container. Mullings and his clients say it “is an experience that smells rough”. There’s also a HIIT Box ‘Workout of the Day’ which includes circuit training, core work out, skipping, white-collar boxing rounds, boxing fitness classes, personal training, group workouts, massages, ice baths, an amateur boxing programme and a professional boxing training/camp.
ADVICE FOR ASPIRING BOXERS
1. Set small goals:
Join the gym and set ambitious goals, then work towards it and watch yourself progress.
2. Do warm ups:
The warm-up process begins with skipping with a jump rope, which is very important for boxers as it teaches you how to control your breathing.
3. Do circuit training and core workouts:
To be a good boxer, you need a solid core workout that focuses on the upper back, lower abs, upper abs, and obliques. Skipping is essential for boxers because it conditions the shoulders and teaches rhythm, timing, and breath control. A strong core and back are crucial for anyone looking to be a fighter. Strong core plus a strong back equals a strong person.
4. Punch heavy bags:
Be prepared to roll with the punches, because hitting the bag – whether with hard or soft punches – will make you a good boxer.